What are some examples of activities and their intensity levels?
Walking up stairs burns almost five times more calories than riding an elevator.
Time Depends on Intensity
Higher intensity activities require less time spent. Lower intensity activities require more time spent.
Light-Intensity Activities:
- Walking slowly
- Golf, powered cart
- Swimming, slow treading
- Gardening or pruning
- Bicycling, very light effort
- Dusting or vacuuming
- Conditioning exercise, light stretching or warm up
Moderate-Intensity Activities:
- Walking briskly
- Golf, pulling or carrying clubs
- Swimming, recreational
- Mowing lawn, power motor
- Tennis, doubles
- Bicycling 5 to 9 mph, level terrain, or with a few hills
- Scrubbing floors or washing windows
- Weight lifting, Nautilus machines or free weights
Vigorous-Intensity Activities:
- Racewalking, jogging or running
- Swimming laps
- Mowing lawn, hand mower
- Tennis, singles
- Bicycling more than 10 mph, or on steep uphill terrain
- Moving or pushing furniture
- Circuit training
Time Depends on Intensity
References
Ainsworth BE, Haskell WL, Leon AS, et al. Compendium of physical activities: classification of energy costs of human physical activities. Medicine and Science in Sports and Exercise 1993;25(1):71–80.
Borg G. Perceived exertion and pain scales. Champaign (IL): Human Kinetics, 1998.
Please note: Some of these publications are available for download only as *.pdf files. These files require Adobe Acrobat Reader in order to be viewed. Please review the information on downloading and using Acrobat Reader software.
* Links to non-Federal organizations found at this site are provided solely as a service to our users. These links do not constitute an endorsement of these organizations or their programs by CDC or the Federal Government, and none should be inferred. CDC is not responsible for the content of the individual organization Web pages found at these links.
Page last updated: May 22, 2007
Content Source: Division of Nutrition, Physical Activity and Obesity, National Center for Chronic Disease Prevention and Health Promotion
